I plan to use an Assisted Pull Up machine and would like to get strong enough to do unassisted pull ups (regular pull ups). So to get stronger how many reps should I be doing and how many sets? Also how often should I increase the weight I am doing for the actual Pull Up (meaning how often should I lower the assist)? (I wil be going to the gym and using it 3 times per week).
Best answer:
8 slow reps, 5 sets, 5 minute breaks. it works man
What do you think? Answer below!
How to Build Up Your Latissimus Dorsi Muscles: 3 Tricks to Increase Back Mass
Article by Emily Louisa
Do you want to know how to build up your back or latissimus dorsi muscles in a hurry? There is no need to search any longer. You can use the 3 simple exercises found in this article to make this area of your body look amazing in a short time.
Bent-Arm Barbell Pullover
You will lie on a flat bench, and hold the barbell above your chest with your arms bent as if you were pushing a cart of groceries. Then keeping this hold you will lower the barbell behind your head until you feel a stretch in your back. Then you will return to the starting position and hold for a second or two.
You will repeat this several times. You should do about six to eight repetitions of this before breaking. Make sure the weight you use is not too heavy or too light. You can also do this same exercise with a dumbbell if need be.
Chair Lower Back Stretch
You will sit up with your back straight in a chair. Next, you will then bend over to one side with your left arm up straight in the air. You can use the right arm to hold onto the chair. This can prevent you from falling over and hurting yourself.
You will hold the bent position for around ten seconds, and then do the same for the other side. Another exercise that answers the question of how to build up your back or latissimus dorsi muscles is the Chin Up.
The Chin Up
You will want to find a good pull up bar for this one. You should grab it with the palms of your hands facing your chest. Your grip should be less than shoulder width apart.
You should keep your stomach straight and not moving. It is important that you create a curvature with your lower back as well. You will also want your chest to stick out. Next, you will fully extend your arms until you are hanging from the bar. You will start in this position.
Then you will use your upper arm muscles to pull you upper body up until your head is on level with the pull up bar. You should be breathing out during this part. You should contract your bicep muscles at this point then lower yourself down again slowly. You be back to your starting position and breathing in again.
You can get a spotter or trainer to assist you with this move if it proves to be too difficult to do alone. There are pull up machines you can use to help you with this as well.
While this is a good start. There is much more you should look at before taking on such a task.
You may still have various questions. What about doing more cardio? How about special pills? How should I eat and how much at each meal?
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